CrossFit Salt De Terre – CrossFit
Deck of Death (Time)
Complete the Deck For Time . . .
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Suit determines the exercise:
Hearts = Kettle Bell Swings (53/35)
Diamonds = Sit-Ups
Clubs = Wall Ball Shots (20/14)
Spades = Box Jumps (24/20 in)
Card value determines the number of reps (face cards = 10, Aces = 11).
Jokers = 15 Burpees
Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11).
Don’t have a deck of cards handy? Check out the ‘Deck of Cards’ app (iOS)‘.
Score is the time it takes to complete the work dictated by all 54 cards.
40 Min Cap. Coach draws the cards!
7 Min in Heaven (No Measure)
Min 1: Long Arm Plank
Min 2: Side Plank, Right
Min 3: Side Plank, Left
Min 4: Low Plank (on elbows)
Min 5: Reverse Plank
Min 6: Dish Sit (hollow body)
Min 7: Superman
Hold each position for 1 full min, trying not to break.
General Warm-Up 2 (no equipment) (No Measure)
450 M Run
20 Toy Soldiers (kick foot to opposite hand)
20 Tipping Birds
https://youtu.be/_y9qcqDO6JE (try to extend back leg straighter than seen in video)
20 Hawaiian Squats/ Hip Openers, Alternating
20 Air Squats